How to lose weight while watching TV

　　1 turn waist

　　Key points of the action: Sit on the front edge of the sofa, bring your knees together, twist your upper body in the opposite direction, hold for 10 seconds each time, do it 3 times, and then switch sides.

　　Stretching parts: left and right waist muscles.

　　2 side waist

　　Key points of the action: Lean on the handlebars of the sofa, extend your body outwards easily, pause for 5 to 10 seconds, then change sides, and do it 3 times in turn.

　　Stretch parts: left and right waist.

　　3. Lift buttocks and shrink abdomen

　　Key points of the movement: Sit on the front edge of the sofa, hold the handles of the sofa with both hands, put your feet together and bend your knees to lift up. Pause for 2 seconds each time and then put it down again, back and forth 10 times.

　　Stretch areas: anterior abdominal and buttock muscles.

　　4 Stretch your back

　　Key points of the action: Put your hands on the back of the sofa chair, straighten your arms as much as possible, and push your chest out. Hold for 15 seconds each time and then rest. Repeat 3 times.

　　Stretch area: Back muscles.

　　5 posterior hip

　　Key points of the action: Bend the front foot with the knee and place the thigh flat, straighten the back foot with the knee down, lean forward, straighten both hands and pull the handle on one side of the sofa, maintain the action for 10 seconds, then switch sides and repeat 3 times.

　　Stretch area: posterior hip muscles.

　　6 big and small legs

　　Key points of the action: Straighten one foot and place it flat on the sofa, bend the other foot and place it on the ground. Lean the body in the direction of the straightened foot. Maintain each side for 10 seconds, then switch sides and repeat 3 times.

　　Stretch parts: hamstring muscles.

　　7 thighs

　　Key points of the action: Straighten one foot, bend the knee of the other foot downward, maintain the action for 10 seconds, then switch sides and repeat 3 times.

　　Stretch part: Front thigh muscles.

　　8 Legs and buttocks

　　Key points of the action: Sit on the front edge of the sofa with your buttocks, straighten your feet and knees, and press your body and abdomen as close to your thighs as possible. Pause for 10 to 15 seconds. Most people can perform according to their own abilities.

　　Stretch areas: thighs and hamstrings and hamstring muscles.